2011 Como Park Cross Country
WEEK 8: October 3—9

“Everyone has a plan 'till they get punched in the mouth.”
--Mike Tyson, boxing legend

ANNOUNCEMENTS
1) Great racing last week...keep the momentum going and we’ll have a great final month of the season.
2) Health: do what you can to avoid illness…wash hands before eating, etc., don’t share food, drinks, and get quality sleep and nutrition. Up all night? That could cost you the rest of the season.
3) Let’s do a great job of cheering on our teammates this week.

MON: 2:30 p.m. Warm-up + drills/strides + 800M repeats w/ 2-3 min rest
B: 4 x 800M T: 5x800M C: 6x800M

TUE: 2:30 p.m. Distance run + core strength
B: 3-4 miles T: 4-5 miles C: 5-6 miles

WED: 2:30 p.m. Easy run (2-4 miles) + drills/strides + Centipede Run
6:00 p.m. Team Dinner @ Kleins. 860 Ivy Ave. 55117.

THU: 2:20 p.m. BUS DEPARTS for Blaine Invitational @ Majestic Oaks Golf Course.
4:05 – Girls White division Varsity 4k.
4:25 – Boys Blue division Varsity 5k.
5:15 – Boys JV 5k.
Back to school around 6:30 p.m.

FRI: 2:30 p.m. Depart for training camp: see handout/permission form for schedule. Long, easy run.

SAT: a.m.: Hill workout. 1:00 p.m. Return from training camp.